In a number of research papers, suggestions are that it depends on age, duration and volume of smoking, but after 5 years the risk of primary lung cancer tends to match that of a non-smoker. Although the hazards of smoking until age 40 years and then stopping are substantial, the hazards of continuing are ten times greater. Stopping smoking before age 40 years (and preferably well before age 40 years) avoids more than 90% of the excess mortality caused by continuing smoking; stopping before age 30 years avoids more than 97% of it.
- Pirie K, Peto R, Reeves GK, Green J, Beral V; Million Women Study Collaborators. The 21st century hazards of smoking and benefits of stopping: a prospective study of one million women in the UK Lancet. 2013 Jan 12;381(9861):133-41.
Although a useful study, imagine the benefits of this combined with an improved diet along with exercise and stress reduction techniques. Stopping smoking can also be achieved more easily when stress levels are better managed.
Stopping smoking, diet and epigenetics are closely linked when it comes to reducing long-term disease risk and supporting optimal health. While stopping smoking is one of the most powerful actions a person can take to improve health outcomes, nutrition and lifestyle choices can significantly influence how the body repairs and adapts after smoking cessation.
Epigenetics refers to how lifestyle and environmental factors, including smoking, diet, stress and physical activity, can switch genes on or off without changing DNA itself. Smoking is known to cause adverse epigenetic changes that affect inflammation, detoxification pathways and cellular ageing. The encouraging news is that many of these changes appear to be partially reversible, particularly when smoking cessation is supported by a nutrient-dense diet.
A diet rich in antioxidants, phytonutrients and methylation-supporting nutrients such as folate, vitamin B12, choline and polyphenols may help support DNA repair mechanisms and reduce oxidative stress following smoking cessation. Adequate protein intake, omega-3 fatty acids and fibre also play a role in supporting immune function and metabolic health during this transition.
Stress management is another key factor, as chronic stress can reinforce harmful epigenetic patterns and increase relapse risk. Combining smoking cessation with personalised nutritional therapy, movement and stress-reduction techniques may therefore enhance both short- and long-term outcomes.
At London Clinic of Nutrition, we take a holistic, science-led approach to stopping smoking, using nutrition and lifestyle interventions to support epigenetic health, recovery and long-term wellbeing.
Author Daisy Ilchovska
Daisy is MSc level educated and registered Nutritional Therapist, qualified Neuro Linguistic Programming Coach and a published Researcher in the area of Autoimmune Diseases. Her specialist areas of interest are Lyme Disease, Mould & Other Environmental Illnesses such as Heavy Metal Toxicity, MCAS, Autoimmune Diseases, Brain Health, Neurodegenerative Diseases, Hormonal Health, Fertility and Gut Health.